This is a time your body is changing and you may find that you are losing muscle mass and also experiencing digestive issues. After I passed my 40's I experienced many changes in my energy levels and digestion.
Then I found soup to be a quick and nutritious way to get the right nutrients and provide the protein necessary for tissue health and regeneration resulting in a better functioning digestive system.
What Makes a Healthy Soup for a Midlife Woman?
You need a soup that provides a balance of veggies, protein and maybe some type of grain along with a nourishing broth.
However, some women in midlife do not do well with too much grain and it could cause bloating issues. And this is why a one-size recipe does not fit everyone, so be mindful of your sensitivies.
Adding Veggies
There are no rules for the type of vegetables you can add as long as they don't take too long to cook. Cutting veggies up in small bite-size pieces such as when cooking butternut squash or carrots will help with the cooking time. Vegetables add so much fiber, vitamins and minerals to your soup.
Adding a Grain
Consider adding a grain such as brown rice for some fiber. Also such grains as barley and petite pasta for soups add body and provide the extra carbs for much needed energy. If you require gluten-free then you would leave out the barley.
Adding a Protein
Next, adding protein is a healthy addition to make your soup filling and gives you the amino acids needed for tissue repair and energy. You can add turkey, split peas, chickpeas, chicken or tofu to mention a few sources.
Adding Broth
In addition, adding a good broth will also give you the added nutrients for your digestive health including collagen from chicken bone or beef bones.
One size recipes do not fit all, so be mindful of your sensitivies.
How to Make a Simple Soup
- Start by using a medium-sized pot.
- First, add a fat like avocado oil, butter, or olive oil.
- Then, add your chopped onions, celery, and diced carrots.
- After that, toss in other vegetables like mushrooms or potatoes—whatever you prefer. The cooking time will depend on how soft or firm you want the vegetables to be. If you're using greens like Swiss chard or spinach, add them at the end of cooking since they soften quickly.
- Stir-fry the vegetables with herbs and spices such as garlic, sage, or thyme. Feel free to get creative with the spices, as they not only add flavor but are also great for gut health.
- Next, pour in your broth. You can use vegetable broth, chicken broth, or bone broth mixed with some water.
- Add a protein like split peas or lentils, then bring everything to a boil.
- After that, reduce the heat to low and add a cooked grain, such as rice, or small pasta if you like.
- If you're using a cooked protein like leftover chicken, turkey, or beef strips, add it at the end, along with any leafy greens.
What Are the Benefits of a Healthy Soup?
Benefit 1: Hydration
Hydration is essential for better energy, maintaining healthy skin, joint health, and proper digestion, especially as you age. Soups, made with broth or water, are an excellent way to increase your fluid intake.
Benefit 2: Nutrition
A well-prepared soup can be a nutrient powerhouse. By incorporating a variety of vegetables, lean proteins, and healthy fats, you can ensure your soup delivers essential vitamins and minerals, such as
- vitamin A (for immune and skin health),
- B vitamins (for energy production and cognitive function),
- vitamin K (for bone health), and
- minerals like magnesium and calcium (for muscle and bone support).
Most importantly, these nutrients are vital for midlife women, supporting hormonal balance, bone strength, and overall well-being.
Benefit 3: Convenience
A healthy soup offers a convenient solution as a one-pot meal that’s quick to prepare and even easier to clean up.
With minimal prep and fewer dishes to manage, soup simplifies meal planning. Its portability makes it an ideal option for a healthy lunch at work or a quick dinner on busy days.
Benefit 4: Gut Health
A healthy gut is foundational to overall wellness, and soup can play a significant role in supporting gut health.
Many vegetables and herbs added to soups, such as garlic, onions, leeks and potatoes provide prebiotics that nourish beneficial gut bacteria. These prebiotics, along with the fiber from vegetables, support healthy digestion and regular bowel movements.
Collagen from chicken or bone broth can further aid gut repair, soothing inflammation and promoting healing in the digestive tract—benefits that are especially important for women facing digestive challenges during midlife years.
Benefit 5: Weight Management
Soup can be filling while being relatively low in calories. The high-water content helps keep you satisfied, which can support healthy weight management.
In addition, including lean proteins and fiber-rich vegetables can make soup a nutrient-dense, satiating option for lunch or dinner.
Benefit 6: Immune Support
Healthy soups made with ingredients like garlic, ginger, and herbs can boost immune function. These ingredients have anti-inflammatory and antimicrobial properties that help prevent or fight off illness.
In particular, chicken soup has been shown to have mild anti-inflammatory effects and is soothing when suffering with a cold.
Benefit 7: Easier Digestion
Most soups are often cooked for longer periods of time by breaking down tough fibers in vegetables and making them easier to digest. This is particularly helpful for women in midlife who may experience more digestive discomfort when eating complex carbohydrates.
In conclusion, these added benefits show how a simple soup can be a helpful meal option for midlife women looking to improve their energy, as well as maintain their digestive health and well-being.
Healthy Soup Ideas
Adding seasoning to soups makes a big difference in taste and nutrition. It can turn a bland soup into a flavorful, enjoyable meal. Good seasonings not only improve flavor but also add healthy benefits, such as vitamins and antioxidants.
A simple soup can be a helpful meal option for midlife women looking to improve their energy, as well as maintain their digestive health and well-being.
Examples:
Miso and Mushroom Soup with Tofu
Miso contains probiotics that support gut health, which is essential for energy. Mushrooms are a good source of B vitamins, helping your body convert food into energy. Tofu adds protein, making this soup light but energizing.
Key ingredients: Miso paste, tofu, shiitake mushrooms, seaweed, green onions, sesame oil
Turmeric Ginger Vegetable Soup
This anti-inflammatory soup combines turmeric and ginger to reduce inflammation and boost energy. Add a mix of vegetables like carrots, zucchini, and bell peppers for a nutrient-dense, refreshing meal.
Key ingredients: Turmeric, ginger, carrots, zucchini, bell peppers, vegetable broth, coconut milk (optional)
Carrot Soup with Cauliflower and Kale
Change the vegetables as desired. If looking to add more protein, add cooked chicken, canned tuna or salmon, or your choice of legumes such as chickpeas.
Serves 3–4
• 1 tbsp olive oil or butter
• 1 small onion, chopped
• 3 cups sliced carrots
• 1 cup non-chlorinated water
• 3 cups bone, chicken, or vegetable broth
• 2 tsp raw honey
• Sea salt and black pepper to taste
• 2 cups cauliflower pieces (about 1 inch in diameter)
• 2 cups chopped kale
• 3 tbsp. chopped fresh dill
• 4 tbsp. whipping cream or full-fat
coconut milk (canned, carrageenan free)
• 1/4 cup kimchi or sauerkraut per serving (optional)
1. Place a medium soup pot or Dutch oven on the stove on medium-high heat and let
it heat for one minute.
2. Add the olive oil or butter and the onions. Cook for about two minutes or until the onions are slightly translucent. Stir occasionally.
3. Add the carrots, water, broth, and honey. Bring to a boil and lower to simmer.
Cover with a lid. Cook for 10-12 minutes, until the carrots are soft. Puree with a hand blender or transfer to a blender and blend (if using the blender, transfer back to the pot).
4. Add sea salt and pepper to taste.
5. Add the cauliflower and kale. Bring to a boil again. Lower to simmer and cook for five minutes or until tender. Add the dill and cream or coconut milk. Taste and season again with sea salt and pepper, if needed. Ladle into bowls and serve. Top
with kimchi or sauerkraut, if desired.
Tip: Make ahead and freeze as individual portions. Use as needed. Serve with salad or toast.
Let me know in the comments what are some of your go-to fall or winter soups? Do you feel a difference in your health when you are adding more soups to your weekly menu?
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